7/14/25

warm up

1 round:

-30 sec Goblet Split Squat Iso/side

-10 Box Step Downs/side

-Band Shoulder complex

-Side Plank hip lift x 10/side

jump/throw

3 rounds:

A1) Box Jump x 5 or Pogo Jumps x 10

A2) 10 Med Ball Slam w/ Rotation

strength

Back Squat 3x5 -increase load/reps from last week

1xAMRAP @80% of working sets

accessory/conditioning

3 sets each:

-10-15 Pronated Pull ups or Band Assisted 2.0

-20 Banded DB Incline Bench Press

-10-15 Roller Leg Curls  

-I go, You go